Fatty liver disease occurs when fat accumulates to more than 5% of the liver's weight. This condition can stem from alcohol consumption or other factors such as being overweight, obesity, type 2 diabetes, abnormal blood fat levels, and a sedentary lifestyle.

According to nutritionist Tran Pham Thuy Hoa from the Nutrition Department at Tam Anh General Hospital Hanoi, a diet high in added sugars, especially from processed foods and beverages, is a key factor contributing to fat accumulation in the liver, leading to fatty liver disease.

Common table sugar contains simple sugars like glucose and fructose. Fructose is primarily metabolized in the liver. When too much added sugar is consumed, excess fructose can be converted into fat, increasing fat buildup in the liver.

Nutritionist Hoa points out several sources of "hidden" sugars in daily foods that can heighten the risk of fatty liver disease:

Sweetened yogurt and flavored milk

While yogurt benefits the digestive system, not all products are suitable for individuals with fatty liver disease. Many fruit yogurts, drinking yogurts, or flavored milk products contain significant amounts of added sugar to enhance their appeal. If consumed multiple times daily, the accumulated sugar intake can exceed recommended levels.

People should opt for unsweetened or low-sugar yogurt, pairing it with fresh fruit to boost flavor and add vitamins and fiber.

It is advisable to limit high-sugar yogurts and prioritize low-sugar or unsweetened varieties for better health. Photo: Ly Nguyen

Cereals

When choosing products like "whole grain cereals," "granola," or "energy bars," it is important to carefully read the ingredients. These products often have added sugars, honey, syrups, or other sweeteners to improve flavor.

Processed sauces and condiments

Ketchup, chili sauce, salad dressings, and many other processed sauces are often overlooked sources of sugar in the diet. To enhance flavor, manufacturers frequently add sugar or syrup to these sauces. Frequent and heavy use can increase overall sugar intake, contributing to fat accumulation in the liver, according to nutritionist Hoa.

Fruit juices

Fruits provide beneficial vitamins, fiber, and antioxidant compounds. However, fruit juices contain less fiber than whole fruits, leading to quicker sugar absorption and reduced satiety. One glass of juice can contain the sugar equivalent of multiple servings of fruit but does not provide the same feeling of fullness, easily leading to excess energy intake.

Dried fruits

Dried fruits typically have a high sugar content because water and most fiber are removed during processing. Some varieties are also coated with additional sugar or sweeteners, which can quickly raise blood sugar levels and promote fat accumulation.

Fruit teas

Certain fruit teas or pre-mixed beverages may contain artificial sweeteners like syrups, milk cream, and various toppings. Liquid sugars are absorbed rapidly, which can make individuals feel hungry sooner, increasing food intake and leading to weight gain and fat accumulation. Instead of pre-mixed teas, people should prioritize original unsweetened tea or green tea.

Individuals with fatty liver disease do not need to completely eliminate sugar but must control their intake of added sugars from beverages and processed foods. The World Health Organization (WHO) recommends that adults keep their daily free sugar intake below 10% of their total energy consumption, ideally under 5%, which is equivalent to approximately 25 g (6 teaspoons) of sugar.

In addition to maintaining a balanced diet, nutritionist Hoa advises everyone to adopt a scientific lifestyle, exercise regularly, and manage their weight to improve fatty liver disease and prevent its progression.

Ly Nguyen